Week 2018.03.05

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Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place this Saturday (03/10/18)!
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Registration is closed, but come on out and support your fellow lifters!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 03/24/18, so register soon to save some dough and get a sweet shirt!
  • 2nd annual Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/05/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 04/21/18, so register soon to save yourself some moula and get yourself a shirt. Also, our most recent weightlifting meet (i.e., the Leprechaun Lift-off) sold out before the regular registration deadline, so that's even more reason to hurry up and get signed up!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

This Week's ConditioningOption 1"Prowler Sprint Test"1. Load up a heavier weight.2. Time a 15 yards sprint at 100% intensity.3. Rest 30 seconds.4. Repeat sprint until times slows down 10%.5. Goal is to increase # of sprints under the time standard.Courtesy of Chad Smith ("Prowler Sprint Test") as well as "Death by Prowler" by Matt Reynolds and Stef Bradford (on Starting Strength).Option 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2018.01.15.Option 3Partner WOD:Each partner completes 4 rounds for time of:10 Burpees15 Box Jumps, 24″/18″20 OH Reverse Alternating Lunges, 45#/25#Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.Compare to 2017.03.06.

Monday 2017.01.16 - Morning hours cancelled

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Morning hours cancelled: Due to inclement weather, we will be closed on Monday morning. It is very slick outside, and we certainly don't want anyone in a dangerous situation on the road.Thank you very much for understanding, and we hope to open the doors in the afternoon assuming that it is safe for everyone. We apologize for any inconvenience. As a reminder, please check our Instagram feed or Facebook page for further updates (links to both are in the right sidebar of this page under “Follow Testify”).Upcoming events:

  • 2017 Testify Cupid Classic Weightlifting Meet
    • Date: Saturday, 02/11/17
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 02/04/17, and those who register by January 28 will receive a Cupid Classic t-shirt, so register soon to get that shirt!

 

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) - weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, but there are "very early" and "early" registration discount deadlines, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska's first Starting Strength meet - we already have several confirmed out-of-state lifters and we expect to have more!

 

This week’s conditioning:Option 1:10 minute AMReAP of:KB Get-ups, 1.5 pood/1 pood (24 kg/16 kg or 55#/35# for dumbbells)Compare to 2016.01.11.Option 2:Partner WOD4 RFT, "Tosh" style:15 Box Jumps, 24"/18"15 Reverse Alternating OH Lunges, 45#/25#15 Push-upsOne partner completes an entire round and then rests while the other partner completes his/her round, etc. Each partner completes 4 rounds (individually), so a total of 8 rounds are completed by the partners together. Post times to comments.Option 3:“Prowler Base+1” (sled)1. Load up a manageable weight.2. Sprint 40m at 85% intensity.3. Rest 30 sec.4. Repeat 5-15 times.Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).FinaleL-sit, 5 x 30 sec

Thursday 2016.12.08

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Get registered for the 2016 Testify Christmas Classic weightlifting meet! The meet will be held at Concordia High School (click here for map) on Saturday, 12/17/2016, and you can register by clicking here (registration is online only).  Registration ends on 12/10/2016, so register soon!

Tim gets to deadlifting on day 1 #journeyofstrength #startingstrength #startingstrengthgym #deadlift #strongfamily

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

ConditioningPartner "Morrison"In teams of two, complete the following for time:50-40-30-20-10 reps of:Wallballs, 20#/14#Box Jumps, 24"/18"KB Swings, 1.5 pood/1 poodOnly one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.FinaleComplete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).